You've undoubtedly heard how bedtime snacks equal excess pounds, but that's misleading. It doesn't matter when you consume your calories as long as the amount you burn isn't less than what you consume.

Still, it's important to choose your bedtime snacks carefully. Certain foods — such as spicy foods, citrus and other foods that cause indigestion or heartburn — can negatively affect your quality of sleep.

What Are The Best Bedtime Snacks?

What you're seeking in the perfect bedtime snack is one that is low in calories, but also contains tryptophan. What is tryptophan? It's an amino acid that helps the body create niacin and the feel-good hormone serotonin. In short, tryptophan helps you drift off to sleep more easily.The same can be said for potassium, which can be found in bananas. Also, complex carbohydrates with some protein can make for a filling, but light, snack before you go to bed.

That said, here are some easy-to-fix, healthy options that are perfect for your bedtime munching:

A small serving of rice. Why? Research has shown that rice can improve tryptophan and melatonin production, which can improve your quality of sleep. Warm up that leftover rice in the fridge and top it with a dash of milk.

One slice of whole wheat toast topped with a half-ounce of mozzarella cheese is just 136 calories and will satisfy those bedtime cravings.

A handful of walnuts. Walnuts are rich in melatonin and have been proven to increase levels of it in your blood. In turn, it will aid you in falling asleep. Be careful that you don't go overboard, because nuts are high in calories. Limit yourself to a one-ounce serving.

A 1/4 cup of plain oatmeal with one extra small mashed banana is only 147 calories and will provide you with a nice dose of potassium.

Combine a half-cup of Barbara's Shredded Oats with a 3/4 cup of skim milk. It clocks in at 156 calories.

Tart Cherry Juice. Cherries are another rich source of melatonin as well as anti-inflammatory antioxidants.

Pair a four-inch whole-wheat pita with three slices of turkey breast for a tasty, low-calorie snack.

Whole grain toast with almond butter. Just one tablespoon of almond butter offers a good dose of magnesium, and magnesium deficiency has been linked to insomnia and muscle cramps. Plus, whole grains contain magnesium as well as snooze-inducing carbs.

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